Cable exercises are a great option to improve your back strength and appearance. They provide constant tension in your muscles, which can lead to better muscle activation and growth. Cable exercises also allow you to target different parts of your back, such as the lats, traps, rhomboids, and lower back.
In this article, we'll show you some of the best back exercises for your back workout on a cable machine. Let’s dive in!
Back Workout Cable
For an awesome back workout, perform these exercises for 10-15 reps. You’ll need a standalone lat pulldown machine, or a cable tower.
Lat Pulldowns
Lat pulldowns are one of the most popular cable exercises for the back. They work mainly the latissimus dorsi (lats), the large muscles that run along the sides of your back. Lat pulldowns can help you develop a wider and thicker back and improve your pulling strength.
To perform lat pulldowns, attach a lat pulldown bar to the high pulley of a cable machine.
1.Sit on the seat and adjust the knee pads to secure your legs.
2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Pull your shoulders back and down, and keep your chest up. Pull the bar down to your upper chest, squeezing your lats at the bottom. Slowly return the bar to the starting position, keeping tension on your muscles.
You can vary the grip width and angle to target different parts of your lats. For example, a narrower grip will emphasize the lower lats, while a reverse grip will activate more of the biceps.
Seated Cable Rows
Seated cable rows are another effective cable exercise for the back. They work mainly the middle and lower traps, rhomboids, and rear delts, responsible for retracting your shoulder blades and stabilizing your spine. Seated cable rows can help you improve your posture, prevent shoulder injuries, and enhance your rowing performance.
To perform seated cable rows, attach a double d handle to a cable machine's low pulley.
1. Sit on a bench (or the floor) and place your feet on the footrests.
2. Grab the cable attachment with a neutral or overhand grip, arms extended. Keep your back straight and your core tight.
3. Pull the handle towards your lower abdomen, driving your elbows back and squeezing your shoulder blades together.
4. Slowly extend your arms to return to the starting position without rounding your back.
You can also use different attachments, such as a rope or a single handle, to change the exercise's angle and range of motion.
Cable Rope Pullovers
Cable rope pullovers are a unique cable exercise for the back that involves the chest and triceps. They work mainly on the upper lats and serratus anterior, important for overhead movements and shoulder stability. Cable rope pullovers can help you increase your lat width, improve your scapular mobility, and strengthen your core.
To perform cable rope pullovers, attach a tricep rope extension to the high pulley of a cable machine.
1. Stand facing away from the machine, feet shoulder-width apart.
2. Grab the rope with both hands, palms facing each other. Bend slightly at the hips and knees, and keep your arms straight above your head.
3. Pull the rope down in front of you until it reaches your thighs, keeping your arms straight and contracting your lats. Slowly raise the rope back to the starting position, feeling a stretch in your lats.
You can also perform this exercise lying on a bench or an incline bench to increase the difficulty.
Final Thoughts
Using a cable machine for your back cable workout can strengthen your back muscles, improve your posture, and prevent injuries. Remember to warm up before, use proper form and technique, and stretch after. Thanks for reading, and stay tuned for more tips on fitness and health!
